The 10-Minute Nervous System Reset NSDR for Subconscious Calm
Calming Anxiety | Guided Meditation, Sleep Hypnosis & Panic Attack Relief
Calming Anxiety
4.7 • 577 Ratings
🗓️ 27 March 2026
⏱️ 11 minutes
🧾️ Download transcript
Summary
Stop a panic attack fast and regulate your nervous system in just 10 minutes. This science-backed NSDR protocol (Non-Sleep Deep Rest) is a natural remedy for social anxiety, workplace stress, and the Sunday Scaries.In this episode, you will experience:
- The Physiological Sigh: The fastest clinical way to offload carbon dioxide and trigger vagus nerve stimulation.
- Subconscious Reprogramming: Utilize the alpha-theta brainwave state to rewire your anxious brain and heal chronic stress.
- Somatic Experiencing: Grounding affirmations to help you feel safe in your body.
- Morning Sunlight: View natural light within 30 minutes to regulate your circadian rhythm.
- Cold Exposure: Use a 30-second cold splash to reset your nervous system instantly.
- Digital Detox: Reduce overstimulation and burnout by silencing notifications.
- Anxiety Breaker Course: Get the full 5-session hypnosis series at calminganxiety.fm.
- Support the Show: If this helped you, please follow and leave a 5-star review—it helps the Apple algorithm share this with others in need.
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Backing Music: Chris Collins
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Items I use for a more relaxed way of life :)
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Ready for More Calm?Thank you for listening to the Calming Anxiety Podcast, featuring guided meditation, mindfulness, and sleep hypnosis sessions with Martin Hewlett. Our mission is to provide you with proven tools for anxiety relief, stress reduction, and a path toward deep relaxation. Use this episode anytime you need to calm your mind and feel more at ease.
Transcript
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| 0:00.0 | Take a deep breath. |
| 0:02.0 | If you've been searching for a way to stop a panic attack fast or simply need a 10-minute nervous system reset, you're in the right place. |
| 0:13.0 | Today, we're using science-backed NSDR protocols to move you from the high cortisol down to deep, subconscious calm. |
| 0:23.6 | Hi there, I'm Martin. I'm a clinical hypnotherapist and a former paramedic, and all of these shows are from the heart. |
| 0:33.6 | I've learned to overcome my own mental health issues with daily mindfulness. |
| 0:40.3 | I hope these help you too. |
| 0:43.3 | So find your quiet place today. |
| 0:47.3 | Somewhere comfy, you can sit or lie down, whichever you prefer, headphones as well if you wish. |
| 0:55.3 | Close your eyes if it's safe to do so. |
| 0:59.5 | And we'll start now with the latest trending breathing techniques for anxiety. |
| 1:06.0 | Simply the physiological sigh. |
| 1:10.1 | As a former paramedic, I can tell you this is the fastest way to |
| 1:15.5 | offload that carbon dioxide and trigger your vagus nerve to a calmer, more relaxed way of being. |
| 1:25.0 | We'll take that double inhale, it's one deep, long breath, then a short, sharp one at the top, like this. |
| 1:34.3 | And then followed with a long, slow, sighing exhale. |
| 1:42.3 | This is your biological reset button. |
| 1:47.0 | So with me, ready? Breathe in, in, in, in, sharp in breath, and now out. |
| 1:58.0 | Let's do that again. |
| 2:00.0 | Ready? In breath, in, in, in, sharp extra and now a loud, audible sigh out. |
| 2:06.6 | Feel your shoulders unwind and drop away from your ears. |
| 2:11.6 | Keep doing that as I talk. |
| 2:14.6 | As you breathe, we enter that non-sleep deep rest. |
... |
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